Functional Bodybuilding
3 sets of:
10 KB Romanian deadlift – light
10 goblet squats – light
5 standing vertical jumps – max height
Strength
Front Squat
Sport: 6×5 @ 70-75%
-Superset with-
6×5-8 reps feet-elevated/false grip ring row – weighted (plate on chest)
Life: 6×5 @ 65-70%
-Superset with-
6×5-8 reps feet-elevated/false grip ring row
Fundamentals: 6×5 – choose load
-Superset with-
6×5-8 reps ring row
Metcon
Sport:
22-16-10
Deficit HSPU 45/25
Back rack lunge 115/75*
TTB
*Bar comes from ground
Life:
22-16-10
HSPU
Back rack lunge 95/65
TTB
*Bar comes from ground
Fundamentals:
22-16-10
Hand-release push up
Back rack lunge – choose load
Hanging knee raise
